Looking at your diet I realze that you are eating foods that I swore off years ago. Really, cheese and turkey omlet for breakfeast? White rice, potatoes? Everyday? Try for 50% of your diet coming from fresh fruits and veggies, the rest can be whole grains, fish, beans, just stay away from processed crap like "protein smoothies" and Clif Bars (best saved for the road).
There is nothing wrong with meat, cheese, potatoes, and white rice, but they're not everday healthy foods. Too much cholesterol or too high on the glycemic index. Try reading a good book on nutrition and health like "Eat, Drink, be Healthy" by Walter Willet.
I applaud your sincerity and effort, but you are rationalizing. Egg white omlet with cheese is a bit absurd, I think. My version? Egg white omlet over crusty whole grain bread with hugh dollop of chipotle or habenero salsa. That'll start your day off right!
Best,